Three Delicious Plant-Based High Protein Breakfast Ideas

Three Delicious Plant-Based High Protein Breakfast Ideas

Generally what first comes to mind when we think about plant-based breakfasts are things like smoothies and overnight oats. Looks familiar? All of these are excellent, but they can get old quite easily.

Generally there are a lot of other alternatives out there if you’re striving to put more plants into your eating habits. As a basic principle, it’s great to include things like protein and fiber in your breakfast to provide you the sustained energy you need and to stay away from the hunger and energy roller coaster that happens with foods like sugary cereals, doughnuts, and other carb-based breakfasts.

For this reason, I also usually stay away from eating plain fruit for breakfast, also due to the fact it can be tough on your digestive system to eat raw fruits and veggies first thing in the morning.

The ideas below are simple, delicious plant-based breakfast suggestions that also give you the protein and fiber you will need.

1. Three-ingredient banana pancakes

Oat bran is one of my favorite breakfast foods. Indeed, I know it may sound like a thing your grandmother consumes, but did you know that one portion contains 6 grams of fiber and 7 grams of protein?

That’s more than regular rolled oats and much more protein than an egg! These pancakes take about 10 minutes to make, and they have no sugar, gluten, or dairy.

Just mix together ¾ cup oat bran, ½ of a ripe banana, and ½ cup of your favorite nondairy milk. Then top with maple syrup, jam, or a toppings you like!

2. Savory quinoa porridge

In the USA, we usually think about porridge together with oats and honey. But in a lot of other countries they begin their days with a savory version.

Change your oats for quinoa, and your honey for some savory toppings like kale, tofu, and avocado, and you’ve got yourself a high-protein dish that will keep you fulfilled and stave off the sugar cravings later on. Just stick to the instructions on the package for how to prepare the quinoa, but replace half of the water with veggie broth for some additional flavor.

3. Chia seed pudding
This is yet another simple one that is slightly sweet, but not too much. The evening before, combine 1½ tablespoons of chia seeds with 1 cup of your favorite nondairy milk. Put in some nut butter, vanilla, and a dash of maple syrup and blend really well. After that put in the refrigerator overnight.

In the morning, your chia seeds will be nice and hydrated (they’ll get that gelatinous consistency) and you can then include your favorite fruit and toppings. I also like to prepare a little bit of oatmeal (sometimes I just use about ½ a pack of instant oatmeal) and add my chia seed pudding to that so I’ve got a nice combination of oatmeal, chia, and fruit!

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High-Intensity 4-Minute Workout for Major Calorie Burning

In case you belong to the group of people who are just too busy with their daily routines to find the time to exercise, we’ve got great news for you.

You don’t have to waste time going to the gym when you can achieve the very same results by doing some home exercises.

And we have an ideal exercise routine for all you busy working bees, it only takes a few minutes a day! 4 minutes, to be more precise. Yup, you better believe it. It’s called the Tabata exercise program, and is rather high-intensity. Here’s what it includes:

Hard 20-second sprinting
10-second rest
Keep on repeating for 4 minutes in total
Sounds too simple to bring about any real results? Well, it does. But you don’t have to take our word for it, simply try it out for yourselves!

A Little Background
This exercise program was invented by the Japanese Dr. Izumi Tabata (hence the name). Even if it looks way too simple, it is sure to help you burn lots of calories.

Back in 1996, at Tokyo’s National Institute of Health and Nutrition, Dr. Tabata and his team had analyzed 2 separate groups of athletes for a time period of 6 weeks.

The first group was tasked with doing mild exercise for a longer period of time, while the second group had to do high-intensity workouts for a short period of time.

At the end of this experiment, the participants of the first group had an 9.5% increase in their aerobic capacity. Their anaerobic capacity hadn’t been increased at all.

The participants from the 2nd group, on the other hand, had their aerobic capacity increased by 14% and their anaerobic capacity had increased by as much as 28%! Additionally, this second group had also improved their oxygen utilization and lung capacity.

Worth the Shot
Namely, the goal of this Tabata workout regime is to enhance one’s athletic performance.

But you may have noticed by now that it is not for absolute beginners. You should first start doing some less intense sprints for a longer time. The breaks in between should also be longer.

Furthermore, you should try doing 60-90 seconds mid-intensity running, and take a break for a minute afterward.

Obviously, you should work on gradually increasing the intensity, as well as shortening the break and exercise time. You should first get used to exercising for a few minutes, and then gradually but surely work your way to just 4 minutes in total.

It Offers You Many Benefits
This workout builds muscle mass
It has an effect on the way your body processes glucose (sugar)
It burns any excess fat you might have stored
No special equipment is needed, you can simply do this within the comfort of your own home
It raises your endorphin levels, making you feel happier
It only lasts 4 minutes! No matter how busy you are or how hectic your life schedule is, you’re bound to have that much time to spare!
Know What Else?
You can incorporate it into other workouts too! Only a small number of the many options you have include: kettlebell training, squats, cycling, pull ups, jumping rope and push-ups.

How to Do It Properly
Before we get into the details on how to properly do the Tabata workout, it is crucial to remember to start gently and slowly, and work your way up. Don’t be discouraged if you find you cannot do it right away. You should gradually be increasing the intensity. Here we go:

Start off by doing some stretches so that you don’t pull a muscle or any other similar injury
It’s of utmost importance to set up a timer so that you don’t overdo it and work for more than 4 minutes
Run as hard as you are able for 20 seconds
Take a 10-second break
Repeat for a total of 6 to 8 sets
After you’re done, do a little more stretching and drink some water at room temperature
Keep in mind that this is not supposed to be ‘walk in the park’ easy and you should find it hard, but not give up, since that just means you’re doing it right and it’s effective. Do this intense workout for no more than 2 to 3 times in one week. Stay Healthy!

Oh, here’s an additional video for those of you who can actually find those elusive 30 minutes and want to lose calories quick!

Here Are All Of The Dangerous Side effects Sugar Has On Your Brain And Body

In the late 1960s, a food sector group called the Sugar Research Foundation paid out 3 Harvard experts $6,500 (about $50,000 today) to discount analysis that progressively revealed links between sugar and heart disease and to point the blame at fat instead, in accordance to an analysis of historical food industry documents that was released September 12.

The statement those Harvard scientists released changed the American diet, leading to people to steer clear of fatty foods, which led many to sugar-packed snack foods instead. But as a significant body of research now shows,excessive sugar usage can be destructive for our health.

Even though we’re now more conscious of the dangers of too many sweets, there are still a lot of misguided beliefs about sugar and what it actually does to us. After all, sugar is just the title for a simple carbohydrate, and there’s always been some sugar in our eating plans. The issue is that today the average American consumes more than twice what the US Food and Drug Administration (FDA) — and four times what the World Health Organization (WHO) — recommend as safe. And that’s risky.

Dad Teaches His Bully Son A Lesson By Making Him Run To School In The Rain

In accordance to Stop Bullying Gov, bullying by meaning is undesirable, violent behavior between school aged youngsters that consists of a real or perceived power imbalance. The action is repetitive, or has the potential to be frequent, over time.

Both kids who are bullied and who bully others may have significant, long lasting problems.

Your major concern as a mother or father is to make sure that your children are raised correctly. Raising a child is not at all an simple job, and sometimes it may include penalizing behavior. Not a single parent wants to be rigid with their child, but at times it is a requirement in order to raise a child on the right path.

Each and every parent raise their kids in a different way, and as a effects some parents may find themselves in the spotlight for the way they handle with their child’s personal growth.

One example of this is Bryan Thornhill, who this week has been in the spotlight after he published a video of his 10-year-old son running to school in the rain as punishment for bullying other kids…

‘I just wanted to show everybody and give you a good little laugh,” says Thornhill in a video he uploaded to Facebook. “Teach your kids, don’t be a friend, be a parent. That’s what children need these days.”

According to Bryan, his harsh lesson had instant results!

Was the punishment fair, or do you think it was a little too hard?
Watch the video clip and see how it makes you feel…